Yikes! One of the most fatiguing circuits yet!
You can follow my daily updates here on Geek2Freak, and you can follow my overall weekly recaps every Sunday at FitBuff.com.
Also, for my daily updates from before this blog was born, check here: Personal Daily Workout Log (June 4, 2007 - July 17, 2008).
(I recommend perusing October 2007 and the following several weeks, as those were especially turbulent times, including major jaw surgery, being wired shut, and losing nearly 20 pounds in 7 days!)
Today’s Workout Log
Warm-up
- 30 minutes of dynamic stretching and soft-tissue work
Workout
- Barbell Floor Presses - 175 pounds for first 3 sets, 165 pounds for last 2 - Sets: 3/3/3/5/5 (rest 2m)
SuperSet (Do one set of each exercise back-to-back, rest 2 minutes, repeat)
- Weighted Push-ups - 10 pounds in backpack for first 3 sets, 5 pounds for last - Sets: 7/7/7/10
- Head-Supported Dumbbell Rows - 35-pound Dumbbells for first 3 sets, 30-pound for last - Sets: 7/7/7/10
SuperSet (Do one set of each exercise back-to-back, rest 90 minutes, repeat)
- Side-Lying External Rotation - 7.5-pound Dumbbells - Sets: 10/10/10
- Prone Trap Raises - 5-pound Dumbbells - Sets: 12/10/8
Cool-down
- Dead Hang - 63 seconds
Speed Camp (4 and a half hours after workout)
Warm-up
- Half-mile run in under 3 minutes
Workout Circuit (no rest at all between exercises)
- 10 explosive hands-off-the-ground push-ups
- 100-yard sprint
- 30 modified Mountain Climbers
- 10 roundhouse hip rotations per leg
- 10 sideways kicks with hip extension
- 10-yard Pike Position Hand-Walk
- 30 modified explosive 1-legged Planks
- Walk back to starting cone
- Repeat for a total of 6 circuits!
Cool-down
- 1-mile walk
Workout Journal Notes
Hello! I definitely won’t feel bad about taking tomorrow off after today’s two-a-day!
First, my “Maximum Strength” workout went great.
I liked the new Barbell Floor Presses, and I underestimated how much I could handle on the weighted push-ups, so I’ll be putting a 25-pound plate in the backpack next week.
Then, about 4 and a half hours after my first training session, it was speed camp time!
I hadn’t been in a few weeks, so I was really pumped and excited to get out there, and it didn’t disappoint!
We started off with a half-mile run right off the bat, finished in under 3 minutes, but I certainly couldn’t have kept that pace up for a full mile.
Then, we hit the football field for one of the toughest circuits yet!
The things that really got me were the Pike Position Hand-Walks, because for some reason my Vastus Medialis muscles were cramping up like crazy on those!
Those are the muscles right below your quads, toward the inside and right above the knee.
I had never really felt those specifically at all, but they were absolutely screaming, almost to the point of major pain.
My philosophy is to keep going as long as the pain is on both sides, because I find that usually just means fatigue, whereas a pain in only one leg is more likely to be some type of injury.
I made it through all 6 circuits, but those were easily some of the toughest circuits we’ve ever done, because each exercise built on the last, and many of them worked the same muscle groups, so it was just major fatigue by the end.
Then, we had to walk back and do it all over again… 5 more times!
But, nothing feels better than having completed such an intense workout, and I downed an extra shake right afterward to help counter the extra burned calories.
Of course, I’ll subtract that same shake from tomorrow’s diet, because my usual Wednesday cardio is already done, and I will absolutely enjoy the day off.
When I wake up, my legs will probably really enjoy it, but I’m going to make sure I do some extra stretching tonight to avoid some of the soreness.
Current Stats and Measurements (October 12, 2008)
- Height - 6′3″
- Weight - 193.8 lb.
- Bodyfat - 16.5%
- Biceps - 14.2″
- Calves - 14.8″
- Thighs - 24.8″
- Waist - 33.1″
- Chest - 42.25″
“How to Get Abs” Progress Pics (October 12, 2008)
Before (Mid to Late 2005)
Current (October 12, 2008)
Today’s Diet Log
For up-to-the-minute coverage of my world-famous digestive system, check out my very cool and overly-detailed Diet Log.
Current Supplements
- BSN CELLMASS (Creatine)
- 100% Whey Protein - Gold Standard
- Life Extension Multivitamins
- NOW Foods, Super EPA Double strength - 60 Softgels (Fish Oil Capsules)
- Flaxseed Oil 1000mg, 100 softgels
- NOW Foods, Glucosamine & Chondroitin plus MSM
- Greens+, 9.4 oz powder
Current Workout Program
Eric Cressey’s Maximum Strength: Get Your Strongest Body in 16 Weeks with the Ultimate Weight-Training Program
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